We’re back with another keto friendly recipe to help you stay on track! This recipe is the perfect alternative to traditional sweet potato casserole. Blending zero GI keto approved sweeteners, natural flavors from classic seasonings and spices, and a smooth texture (thank you, avocado!), this low carb sweet potato style casserole is perfect for accompanying most keto entrees. If you find this recipe to be too sweet, it makes for a very satisfying keto dessert option!
I Miss Sweet Potatoes
I really do. Before keto I absolutely loved any recipe that incorporated sweet potatoes. Whether it was sweet potato fries, a whole baked sweet potato, or the classic baked sweet potato casserole dishes popular during the holiday season, I was a sucker for all things sweet potato.
This recipe was created to help myself and fellow keto-dieters get through the holidays, but can be made year-round! This keto sweet potato-style casserole incorporates everything you love about traditional sweet potato casserole: smooth texture, warm flavors and the bright orange color that puts your food envy in check!
Favorite Keto Side Dish (Or Dessert!)
This low-carb sweet potato style casserole recipe is a staple during the holidays. While everyone might not be practicing a keto way of eating, when people try this dish the look of “sweet food bliss” never gets old; often times they are shocked to discover this recipe is sugar free and not loaded with corn syrup.
To achieve the smooth texture and orange coloring, I used mashed cauliflower (from the freezer section), ripe avocados and pumpkin puree. The “candied” pecan topping adds the perfect finishing touch, and ties together all the flavors you thought you’d miss this holiday season.
We all have a lot going on (especially during the holidays), which is nothing new. This quick recipe is the perfect side dish to include in your menu without adding hours to your cooking schedule. I incorporated frozen mashed cauliflower instead of raw, which saves nearly 20 minutes of boiling, draining and mashing. The avocados add a creamy texture you’d find in traditional mashed/ buttered sweet potatoes.
Depending on avocado ripeness, you can mix everything by hand vs. with a hand mixer. The avocados I used were pretty ripe, so I mixed with a spatula. Remove mashed cauliflower from the freezer and place in fridge 24 hours before cooking this recipe (to thaw), and be sure to get as much moisture out as you can.
Aside from being one of the lowest-carb tree nuts, pecans are packed with nutrients and healthy fats! Pecans only have about 1 net carb per ¼ cup. If pecans don’t fit into your grocery budget, you can substitute almonds.
Pro Tip: compare ingredients of different brands when you buy tree nuts. Some food manufacturers have unnecessary additives which adds to the total carb count
Usually I buy pecans from Sam’s Club or Amazon (see below)
I’ve included nutritional info for both versions – with and without pecan topping
Nutrition Per Serving (no topping)
Net Carbs: 5.27g
Nutrition Per Serving (with topping)
Net Carbs: 5.86g
Watch our quick video on this recipe!
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|Prep Time||15 minutes|
|Cook Time||30 minutes|
|Passive Time||30 minutes|
- 2 cups mashed cauliflower thawed & drained
- 1 1/4 cups solid packed pumpkin
- 2 medium ripe avocados
- 2 large eggs
- 4 tbsp butter melted
- 2/3 tsp liquid stevia
- 1 cup erythritol
- 1 tsp vanilla extract
- 1 tsp cinnamon
- 1 tsp xantham gum thickener
- 1/2 tsp salt
- 1 cup pecans chopped
- 1/4 cup coconut oil melted
- 1/4 cup coconut flour heaping
- 1/4 tsp xantham gum thickener
- 1/2 tsp nutmeg
- 1/2 tsp cinnamon
- 2 tbsp erythritol
- Preheat oven to 375 degress
- Open the thawed mashed cauliflower and remove excess liquid
- Remove avocado skins and pits
- In a large mixing bowl, combine: melted butter, 2 eggs, liquid stevia, erythritol, vanilla extract, cinnamon, xantham gum & salt
- Add remaining ingredients to mixture: mashed cauliflower, pumpkin and avocados. Mix with spatula or with hand mixer until smooth & evenly combined
- Add the mixture to your 9x13 baking dish. Continue to topping instructions if adding topping. If you're not using the topping, place baking dish in oven for 30 minutes at 375 degrees
- Chop pecans to desired size
- Melt coconut oil
- In a mixing bowl, combine: coconut oil, coconut flour, xantham gum, erythritol, nutmeg & cinnamon
- Add pecans and continue stirring until evenly combined
- Add topping to top of casserole 30 minutes at 375 degrees
You’ll want to bake the casserole until edges start to pull away from sides of pan: 30 – 35 minutes depending on your oven.